Good sources of folic acid: photos

by Diane Rai | Medically reviewed by Neelanjana Singh, Dietitian and Nutritionist |

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  Lentils and pulses

  Lentils are considered to be the best source of folate! They are are also rich in iron, protein and fibre.
  
  Include a wide variety of lentils such as red lentils (masoor), pigeon peas(arhar/toor), green gram (hara mung) and black lentils (urad) in your everyday diet.
  
  Tuck into a bowl of your favourite dal at lunch or have a nutrient-packed start to the day with a dal parantha!
  
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  Chickpeas

  Chickpeas (chhole) are an excellent source of folic acid, iron and protein and they pair really well with Indian flavours!
  
  Make a delicious snack by adding chopped cucumber (kheera), tomatoes(tamatar) and onions (pyaaz) to boiled chickpeas. Or have it as a spicy chhole curry along with roti or bhatura.
  
  You can also make yummy besan paranthas or enjoy it as a drink in the form of sattu.
  
  Or if you are in the mood for some different flavours, make homemade hummus by adding a few drops of olive oil, crushed garlic and lemon juice to mashed chickpeas.
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  Black-eyed peas

  Black-eyed peas (lobhia) are rich in folates and iron and are a good source of protein too.
  
  Enjoy it as a delicious curry with some rice to increase your intake of folic acid.
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  Broccoli

  Broccoli (hari gobhi) can be easily called a super vegetable as it is rich in folates, iron, vitamin B6, beta carotene and vitamin K!
  
  The best way to cook this nutrient packed vegetable is to steam it just for a few minutes.
  
  Enjoy steamed broccoli sticks along with a bowl of pasta or have it as a soup with some garlic bread. You can even substitute it in the place of cauliflower in curries or sabzi.
  
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  Kidney beans

  Kidney beans (rajma) is another good source of folic acid, iron and omega 3.
  
  Enjoy a bowl of rajma masala with hot chapati's or fragrant jeera rice.
  
  You can also use kidney beans in a hearty soup or salad along with chopped cucumber (kheera), different coloured capsicum (shimla mirch), chopped tomatoes (tamatar) and onion (pyaaz).
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  Soya

  Soya is a very good source of folates, iron, calcium and protein.
  
  Soya chunks or nuggets can be used to make curries and pulao.
  
  You can also include soya products such as tofu and soymilk in your diet.
  
  
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  Spinach

  Spinach (paalak) belongs to the dark green, leafy vegetable family and is a great source of folates and calcium.
  
  Combine spinach with lentils (paalak dal) and double your intake of folate rich food.
  
  You can use spinach in a variety of delicious dishes such as paalak paneer, paalak methi ki tikki and paalak rice.
  
  Other green, leafy vegetables like mustard greens (sarson ka saag) and turnip greens (shalgam saag) also contain folates.
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  Semolina

  Semolina or suji or rava is a staple ingredient in most Indian houses. Semolina is a good source of folates.
  
  Try iron fortified semolina (suji) and mix into your upma a variety of vegetables.
  
  You can also make rava idli with vegetables or enjoy rava dosa with vegetable sambhar for a nutrient packed breakfast.
  
  If you are craving a dessert, try suji halwa wth raisins (kishmish) and nuts.
  
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  Sesame

  This tiny seed packs quite a punch in nutrients! Sesame or til is rich in folates, iron and calcium. And there are so many ways in which you can include sesame into your daily diet.
  
  Sprinkle some til seeds in your sabzi, soup, dal, raita or salad.
  
  Add a few til seeds in your coriander (dhaniya) and mint (pudina) chutney, to increase its nutritive value.
  
  If you have a craving for something sweet, eat one small til ladoo or a small piece of til chikki or revdi for dessert.
  
  Make a sesame dip or Tahini to eat with fresh vegetables.
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  Green peas

  Peas or matar are rich in folates, vitamins C and K and betacarotene.
  
  Combine peas with other vegetables to make yummy side dishes or put a handful in poha, upma or pulao.
  
  You could also try peas pulao with raita for added protein and calcium.
  
  Try a bowl of sprouted peas for a nutritious evening snack.
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  Pomegranate

  Pomegranate or anaar is a good source of folates, iron and antioxidants.
  
  Have a glass of fresh pomegranate juice with your breakfast or include the seeds in salads and raita
  
  You can eat the fruit on its own or toss it in a fruit salad with other seasonal fruits.
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  Wholewheat flakes

  Fortified wholewheat flakes are rich in folic acid, iron and vitamins.
  
  Try slicing some fresh berries or bananas on your cereal for some added nutrition.
  
  You could also add dried fruits like figs and apricot along with some nuts.
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  Walnuts

  Walnuts or akhrot are an excellent source of omega 3 fatty acids, iron, folates and vitamin E.
  
  Munch a few walnuts for a nutrition packed energy boost! Add chopped walnuts as a topping on salad, cereal or sweet dishes like kheer.
  
  Try our recipes with walnuts!
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  Wholewheat bread

  Wholewheat bread contains iron, folates and fiber.
  
  Try wholewheat toast with sauteed mushrooms or melted cheese on top.
  
  A wholewheat sandwich with tomatoes, cucumber and cheese is one way to include vegetables in your diet.
  
  See our collection of folate enriched recipes!
  
  
  यह स्लाइडशो हिंदी में देखें!
  

Diane Rai

Diane Rai is BabyCenter India's Editor.

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